All You Need to Know

In a world where people are always trying to push the limits, ultra-endurance events have become a real craze; Iron Man’s, ultra-marathons, cycling across continents, climbing into the stratosphere and even swimming across vast expanses of water. However, for many the apex of endurance events remains the marathon. Inspired by the exploits of Pheidippides, the ancient Greek herald at the Battle of Marathon, the event was included in the modern Olympics in 1896. Year on year, thousands of amateur runners toe the line in some of the world’s greatest cities, to test themselves over the 26.2mile distance.

Many people consider the challenge, but for people who decide decide to take it on, what exactly do they need to do?

First of all it is a good idea to be a regular runner with a sound level of cardio-vascular fitness. If you are not then a shorter distance may be a better starting point. For those brave enough to commit to the challenge there are a few key ingredients to successful training and then the race itself:

Commit to the training – you must simply pound out the miles 5 to 7 days a week. This will help you develop the strength and endurance for long distances. Elite marathon runners will run distances of up to 135 miles a week, often running twice in the same day.

Variety – avoid boredom and maintain motivation by doing different types of running sessions. Use tempo, hill and interval sessions as well as long slow distance runs. Cross training to give the joints a rest by doing a spin class or two might be a good idea.

Lift weights – there are a lot of theories about lifting weights for distance runners. High rep low weight exercises are suggested by some, where others suggest heavy weight and low reps to build strength. You must find a method that works for you! It is however generally accepted that resistance training will play a key part in injury prevention.

See food as fuel – believe it or not people do sometimes put weight on when they begin marathon training. An attitude of “I can eat what I like” is not strictly true. Plan what you are eating, count calories, eat plenty of none processed carbs to give you energy, and ensure a decent whack of protein to promote repair. You also need to think about pre run food and timings, as well as practice eating while running to maintain some muscle glycogen and AVOID THE WALL!

Rest properly – ensure that a rest day means no exercise. When training for a marathon your body will be glad of the odd break. Also try to get 7-8 hours sleep a night. Only by resting properly will you see the maximum physical adaptations to training.

TAPER – Cut back on volume 2 to 3 weeks before the race. The miles are done. Now it is time to let your muscles recover to make sure you are fresh come race day.

HERE IS A 16 WEEK TRAINING PROGRAMME DESIGNED TO GET YOU TO THE FINISH LINE!!!

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

5 miles LSD

REST

30 mins Tempo

3 miles easy

REST

40 mins Intervals

5 miles LSD

2

REST

40 mins Hills

Weights and 3 miles easy

30 min Tempo

REST

5 miles LSD

7 miles LSD

3

Weights and Spin Class

REST

6 miles

LSD

40 mins Intervals

3 miles easy

REST

9 miles LSD

4

3 miles easy

REST

Weights and Spin Class

6 miles LSD

REST

40 min Tempo

9 miles LSD

5

REST

45 mins Intervals

3 miles easy

40 mins Hills

Weights or REST

3 miles easy

11 miles LSD

6

3 miles easy

REST

Weights and Spin Class

6 miles LSD

45 mins Intervals

REST

11 miles LSD

7

3 miles easy

Weights

45 mins Hills

REST

6 miles Race Pace

REST

13 miles LSD

8

3 miles easy

Weights and Spin Class

45 mins Intervals

REST

45 mins Hills

REST

10k Race or Half Marathon

9

REST

6 miles LSD

6 miles Tempo

3 miles easy

Weight and 40 mins Hills

3 miles easy

13 miles LSD

10

3 miles easy

REST

Weights and Spin Class

45 mins Intervals

8 miles LSD

3 miles easy

14 miles LSD

11

Weights or REST

6 miles LSD

45 mins Hills

3 miles easy

8 miles Race Pace

3 miles easy

16 miles LSD

12

3 miles easy

REST

10 miles LSD

5 miles LSD

60 mins Intervals

REST

18 miles LSD

13

3 miles easy

Weights and Spin Class

10 miles LSD

REST or 3 miles easy

60 mins Intervals

REST

20 miles LSD

14

30 mins Swim or 3 miles easy

Weights

and 6 miles LSD

10 miles LSD

30 min Intervals

8 miles LSD

REST

22 miles LSD

15

REST

3 miles easy

8 miles

LSD

REST

20 mins Intervals

REST

8 miles LSD

16

3 miles easy

REST

4 miles – middle 1 mile Race Pace

3 miles easy with strides

REST

10 – 20 min light jog early

RACE DAY

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